Principiante con mancuernas
Bulking
Beginner
Dumbbell
Plan Details
The Principiante con mancuernas routine by christianverdrobl is a 10 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Bicep
Est. 0 min
5 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Day 2
Pecho
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Day 3
Glúteo
Est. 0 min
6 exercises
Hip Abduction
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Bridge
3 Sets
Flutter Kick
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Day 4
Abdominales
Est. 0 min
7 exercises
Sit-Up
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Z Pose
3 Sets
Standing Half Moon
3 Sets x 8 Reps
Day 5
Trícep
Est. 0 min
5 exercises
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Day 6
Espalda
Est. 0 min
7 exercises
Assisted Hyperextension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Day 7
Antebrazo
Est. 0 min
6 exercises
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Day 8
Hombro
Est. 0 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Day 9
Pierna superior
Est. 0 min
7 exercises
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Quadricep Stretch
3 Sets
Toe Touch Stretch
3 Sets x 8 Reps
Day 10
Pierna inferior
Est. 0 min
6 exercises
Bodyweight Calf Raise
3 Sets x 8 Reps
Bodyweight Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
